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As the temperature drops and the days become shorter it is easy to get into hibernation mode; but before you reach for that hot chocolate, have you ever heard that summer bodies are made in winter? If your goal is to be fit and feel healthy this summer, winter is the time to get motivated.

1. Drink more water

It can be hard to maintain a high water intake in the colder months, however with heaters on full boost, it is all too easy to become dehydrated. Drinking warm water or herbal tea throughout the day is a great way to stay warm and to rehydrate. The addition of lemon to a glass of warm water or tea can give you the flavour you crave.

2. Intentional exercise

When it’s cold outside, keep your body warm by keeping it moving! It can be hard to find the motivation in the cooler months, so plan exercise into your daily schedule, turning it into a habit. Take a brisk walk as the sun comes up, go for a walk during your lunch break or take the stairs instead of the lift.

3. Join a group

Still not motivated to head outside? Join a group! Being accountable to others can increase motivation and reduce the temptation of skipping a work out. Whether it is going for a walk with a friend, joining a running group, starting a winter sport or heading to an indoor pool; there are many ways that you can be part of a group exercise. The key is to find something you like.

4. Get fit at home

If none of the above appeals to you, there are many exercises that can be done without leaving the house. Have a look at free yoga or pilates videos online, grab a jump rope or use your body weight. All it takes is 20 minutes a day. You could even involve the whole family and you will feel so much better for it.

5. Boost your 5+ a day

Salads may not look very appealing in the winter, but that doesn’t mean you need to turn your head away from vegetables. Stay on top of your 5+ a day, with soups, roast vegetable salads or mix root vegetables such as carrots and parsnip with kumara and potato for a different new take on the classic mashed ‘potato’.

6. Eat seasonally

Winter produce is likely to contain more Vitamin C than during any other time of year, giving you more reason to eat fruit and vegetables in the winter. Eating seasonal produce will not only give your immune system the support it needs, it’s lighter on the wallet too.

7. Consume warm foods

Eating warm foods, especially first thing in the morning is not only comforting, but extremely nourishing for your digestive system. Start your mornings with a warm porridge and play around with healthy toppings such as linseeds, almonds and stewed fruit that will keep you full throughout the morning.

8. Eat protein with your meals

Sugar cravings are often a sign that your body needs more protein. Research suggests that eating protein with your meals reduces blood sugar spikes and can leave you feeling fuller for longer and boost your metabolism.

9. Fresh is not always best

Purchasing frozen foods in winter doesn’t mean that you are cutting corners with nutrients. In winter some fresh food is imported from afar, so often snap frozen vegetables contain more nutrients than fresh vegetables. To save on time, prepare warm soups or stews full of vegetables, beans and lentils in bulk and freeze these for future meals.

10. Remember to get your 8 hours

Stress is a key player in weight management. Ensuring you are getting enough restorative sleep each night can help reduce levels of stress and how your body responds to stressful situations. Aim for 8-9 hours per night so that you can wake refreshed and have the energy to take on the day.

Need more motivation? Don’t forget why you started.

If you’re new to exercise, coming back to it after a break or have let it get away from you, never fear. It is common to go through stops and starts when it comes to good nutrition and exercise, but we need to focus on the long-term; putting in the hard work now will absolutely pay off by the time summer comes around. Don’t wait for warmer weather to get in shape, make it easy on yourself and start today!

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Summer bodies are created in winter: Top 10 tips to keep you motivated

As the temperature drops and the days become shorter it is easy to get into hibernation mode; but before you reach for that hot chocolate, have you ever heard that summer bodies are made in winter? If your goal is to be fit and feel healthy this summer, winter is the time to get motivated.

1. Drink more water

It can be hard to maintain a high water intake in the colder months, however with heaters on full boost, it is all too easy to become dehydrated. Drinking warm water or herbal tea throughout the day is a great way to stay warm and to rehydrate. The addition of lemon to a glass of warm water or tea can give you the flavour you crave.

2. Intentional exercise

When it’s cold outside, keep your body warm by keeping it moving! It can be hard to find the motivation in the cooler months, so plan exercise into your daily schedule, turning it into a habit. Take a brisk walk as the sun comes up, go for a walk during your lunch break or take the stairs instead of the lift.

3. Join a group

Still not motivated to head outside? Join a group! Being accountable to others can increase motivation and reduce the temptation of skipping a work out. Whether it is going for a walk with a friend, joining a running group, starting a winter sport or heading to an indoor pool; there are many ways that you can be part of a group exercise. The key is to find something you like.

4. Get fit at home

If none of the above appeals to you, there are many exercises that can be done without leaving the house. Have a look at free yoga or pilates videos online, grab a jump rope or use your body weight. All it takes is 20 minutes a day. You could even involve the whole family and you will feel so much better for it.

5. Boost your 5+ a day

Salads may not look very appealing in the winter, but that doesn’t mean you need to turn your head away from vegetables. Stay on top of your 5+ a day, with soups, roast vegetable salads or mix root vegetables such as carrots and parsnip with kumara and potato for a different new take on the classic mashed ‘potato’.

6. Eat seasonally

Winter produce is likely to contain more Vitamin C than during any other time of year, giving you more reason to eat fruit and vegetables in the winter. Eating seasonal produce will not only give your immune system the support it needs, it’s lighter on the wallet too.

7. Consume warm foods

Eating warm foods, especially first thing in the morning is not only comforting, but extremely nourishing for your digestive system. Start your mornings with a warm porridge and play around with healthy toppings such as linseeds, almonds and stewed fruit that will keep you full throughout the morning.

8. Eat protein with your meals

Sugar cravings are often a sign that your body needs more protein. Research suggests that eating protein with your meals reduces blood sugar spikes and can leave you feeling fuller for longer and boost your metabolism.

9. Fresh is not always best

Purchasing frozen foods in winter doesn’t mean that you are cutting corners with nutrients. In winter some fresh food is imported from afar, so often snap frozen vegetables contain more nutrients than fresh vegetables. To save on time, prepare warm soups or stews full of vegetables, beans and lentils in bulk and freeze these for future meals.

10. Remember to get your 8 hours

Stress is a key player in weight management. Ensuring you are getting enough restorative sleep each night can help reduce levels of stress and how your body responds to stressful situations. Aim for 8-9 hours per night so that you can wake refreshed and have the energy to take on the day.

Need more motivation? Don’t forget why you started.

If you’re new to exercise, coming back to it after a break or have let it get away from you, never fear. It is common to go through stops and starts when it comes to good nutrition and exercise, but we need to focus on the long-term; putting in the hard work now will absolutely pay off by the time summer comes around. Don’t wait for warmer weather to get in shape, make it easy on yourself and start today!